Nice pulls, Joe. Workouts are looking good.
Good work, Joe. Are you resetting on each pull, or going touch and go?
I’m not much good at high rep work directly hitting the front delts, eg millies. My fornt delts pump up so quick I’d rather go heavy with low reps.
Nice job I look forward to following your progress
Thanks guys, jack I pause at the bottom enough so I get no bounce but I don’t reayy reset for the first 5-6, then I’ll reset/catch my breath.
Cycle 3-Week 1-Day 3
Bench
5x160
5x180
8x205
5x10x145
Rack Pulls
5x10x415
HS Ab Crunches
5x10x105
So adding 5lbs on my bench assistance started to wear on me as my sets went by, thats kind of sad.
Still over all I’m pleased with the week so far, hope to finish it out strong on squats tomorrow.
Joe, that’s a lot of rack pulls…a lot!
Great work!
Question… I know that you are aiming for a 600# rack pull. It looks like your deadlift training max is around 340#!?. Why the disparity?
[quote]LittleStrick wrote:
Joe, that’s a lot of rack pulls…a lot!
Great work!
Question… I know that you are aiming for a 600# rack pull. It looks like your deadlift training max is around 340#!?. Why the disparity?[/quote]
A couple of reason I think Strick. One, I do my rack pulls just above the knee so they are mostly a back exercise. Two, my back is by far the strongest part of my body. If I lose a DL attempt it will be just a few inches off the floor, if I get it past the knees its money.
My glutes and hams are holding back my DL’s which is why I’m using GM’s as one of my assistance lifts. I’m starting to see some movememnt and maybe I’m being overly optimistic but I think I’m going to make a run at 475 or so by the end of next year.
[quote]JoeGood wrote:
[quote]LittleStrick wrote:
Joe, that’s a lot of rack pulls…a lot!
Great work!
Question… I know that you are aiming for a 600# rack pull. It looks like your deadlift training max is around 340#!?. Why the disparity?[/quote]
A couple of reason I think Strick. One, I do my rack pulls just above the knee so they are mostly a back exercise. Two, my back is by far the strongest part of my body. If I lose a DL attempt it will be just a few inches off the floor, if I get it past the knees its money.
My glutes and hams are holding back my DL’s which is why I’m using GM’s as one of my assistance lifts. I’m starting to see some movememnt and maybe I’m being overly optimistic but I think I’m going to make a run at 475 or so by the end of next year.[/quote]
Thanks. That makes complete sense. And I can sympathize. If it is going to stall, with me, it is 4 - 6" off the floor. If I can make it to the knees, I am good.
Great work. And I have no doubt you’ll nail the 475# or more!
Nice pulling
and some decent benching too
nice work.
Thanks guys, I was a bit rushed when i posted of i put down I hit 205x5 when in fact I got 8 reps on it, and my rack pulls I upped on this last session to 415. Nothing really worth of note but need to be factually correct.
Cycle 3-Week 1-Day 4
Squat
5x160
5x180
12x205
5x10x145
24" Inch Box Squat
5x10x190
Pull Throughs
5x10x65
Squat depth was all over the place but was over all pretty good.
How is the 4 day split working for you? Too much for me.
I really like the four day split, LS. Now it probably helps that I was on a four day split when I switched to 5/3/1 as well. I can see a time coming when my poundages stop sucking that it might be a bit much and I might have to go to a three day split.
Cycle 3-Week 2-Day1
Milies
5x95
3x100
6x120
5x10x75
T-bars from the floor
5x10x155
Standing Ez Curls
5x10x60
I had to go to the gym really early because of scheduling issues and it was made of fail.
I did 5 reps on my first set instead of 3, I forgot to load one side of the bar once and I only hit 6 reps on the money set. Very dissappointing but its over and done with. Time to move on.
Joe- Great attitude… Move on as not all days are PR’s and doing it out of the normal time slot especially moving it earlier in the day can definitely reek havoc on you… keep banging, man.
Moving on is good, still some solid work.
Cycle 3-Week 2-day 2
Deadlift
3x240
3x275
9x310*
5x10x185
GM’s
5x10x140
V-bar Pressdowns
5x10x65
Deads were done 5 reps breathe 2 reps breath 2 reps but it wasn’t long enough to not count it as a set or at least I hope not.
also, mystery weight gain continues. I’m not at 190lbs, all clothing still fitting normally though the thighs are starting to get snug.
Any reps performed after less than 15 seconds of rest count as part of the same set.
Tony’s Rules of Lifting. Watch for it at Amazon.
[quote]DaCharmingAlbino wrote:
Any reps performed after less than 15 seconds of rest count as part of the same set.
Tony’s Rules of Lifting. Watch for it at Amazon.[/quote]
Well it was around that time frame so I’m going to count it.
[quote]DaCharmingAlbino wrote:
Any reps performed after less than 15 seconds of rest count as part of the same set.
Tony’s Rules of Lifting. Watch for it at Amazon.[/quote]
I REALLY like this rule! One to lift by.
Nice work, Joe. Deads are a killer 
Good pullin, Joe. I rest 5-10 secs and reset on every rep of my dead money set. I touch-and-go everything else. My lower back and ass get fried this way, its not like resting 5-10 secs is goin to make you weak. In fact, it takes out the stretch reflex. Good work.